Moroccan Vegetable Stew
Moroccan Vegetable Stew - Colorful vegetables, delightfully scented with spices - worth the effort
Healthy, because
Even smarter
Nutritional values
The high content of dietary fibers promotes digestion, vitamin A regulates growth and the build-up of skin, magnesium is needed for nerve conduction, and potassium for a healthy heart.
The vegetables should be processed as fresh as possible and not stored for long. In order to preserve as much of the valuable nutrients as possible, do not cook them over for longer than necessary.
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 1 pc fresh ginger
- 2 large carrots
- 1 Zucchini
- ½ Cauliflower
- 8 Okra
- 2 Tbsps olive oil
- 1 tsp Turmeric
- 1 Tbsp sweet ground paprika
- ½ tsp ground cloves
- 1 Tbsp ground Cumin
- 1 ¼ pints Vegetable broth
- 1 pinch Saffron (0.1 grams)
- 2 bay leaves
- 2 ozs golden raisin
- 15 ozs chickpeas (canned; drained)
- salt
- peppers
Kitchen utensils
Preparation steps
Peel onions and cut into thin slices. Peel and chop garlic.
Peel ginger and grate finely on a grater.
Rinse carrots, zucchini and cauliflower. Peel carrots, cut into 2-inch long pieces and cut lengthwise into quarters. Halve zucchini crosswise and cut lengthwise into quarters.
Divide cauliflower into florets.
Rinse and peel okra.
Mix the vegetables in a bowl with 1 tablespoon oil. Mix in turmeric, paprika, cloves and cumin.
Heat oil in a Dutch oven. Add onions, garlic and ginger and sauté until translucent, 3-4 minutes.
Add the remaining vegetables and cook for 2 minutes. Pour in the broth and bring to a boil.
Add saffron, bay leaves and raisins. Cover and cook, stirring occasionally, for 15 minutes over low heat.
Meanwhile, rinse the chickpeas in a sieve. Add to Dutch oven 5 minutes before end of cooking time.
Season vegetable stew with salt and pepper before serving.
